flexibility training

Question 1

dynamic flexibility

Answer 1

The range of motion around a joint moving at speed.

Question 2

static flexibility

Answer 2

The range of motion around a joint in a still position

Question 3

Static active flexibility

Answer 3

When the performer themselves (using the agonist muscle, without any other assistance) moves a joint to the point of resistance.

Question 4

Static passive flexibility:

Answer 4

When the a joint is moved to the
point of resistance with assistance
(such as a partner, another body part, or the force of gravity.

Question 5

Factors that affect flexibility.

Answer 5

1. type of joint
2. Length of surrounding connective tissue
3. age
4. gender

Question 6

type of joint

Answer 6

The joint type (based on the shape/fit of the articulating bones), determines the number of planes that a joint can move in and therefore the range of motion/flexibility.
eg: Ball and socket joints (3 planes) have a greater range of motion than hinge joints (1 plane)

Question 7

length of surrounding connecting tissue

Answer 7

The joint type (based on the shape/fit of the articulating bones), determines the number of planes that a joint can move in and therefore the range of motion/flexibility.
eg: Ball and socket joints (3 planes) have a greater range of motion than hinge joints (1 plane)

Question 8

age

Answer 8

Flexibility is greatest in childhood and declines with age as elasticity in the surrounding connective tissues is lost.

Question 9

gender

Answer 9

Females tend to have greater flexibility than males due to higher levels of the hormones oestrogen and relaxin. These hormones increase connective tissue elasticity.

Question 10

methods of testing flexibility

Answer 10

1. sit and reach test
   2.goniometry

Question 11

sit and reach test

Answer 11

A sit and reach box is used.
The performer puts their socked feet against the front of the box, and with straight legs, leans forward to reach as far along the top of the box as possible. The position must be held for 2 seconds.
The score can be read from the box top, and compared to standardised tables.

Question 12

advantages of sit and reach test

Answer 12

•Equipment is relatively cheap
•The test is easy to administer
•Standardised tables available for comparing test results.

Question 13

disadvantages of sit and reach test

Answer 13

•limited use: sit and reach test only measures static flexibility in the lower back and hip joints.
•Other joints cannot be measured.
•Performer must warm up and be careful not to use it as a dynamic exercise: it is not safe to perform at speed.

Question 14

goniometry

Answer 14

a double armed angle ruler is used. It measures the angle in degrees from a neutral starting
position (standing in this example), to position at the full range of movement at a specific joint.

Question 15

advantages of goniometry

Answer 15

•Goniometry can be used to measure flexibility of any joint, in any plane of movement.
•As long as the correct technique is used, accurate and valid measurements are given

Question 16

disadvantages of goniometry

Answer 16

•It can be difficult to locate the joint centre, where the pivot of the goniometer must be placed.
•Test is invalid and unreliable if correct procedure is not followed.

Question 17

Training used to develop static flexibility.

Answer 17

•active stretching
•passive stretching
•isometric stretching
• PNF stretching

Question 18

active stretching

Answer 18

•unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance.
●The position is held using the strength of the agonist muscle
●Held for 10 seconds

Question 19

passive stretching

Answer 19

•The movement of a joint into a stretched position with assistance from a partner or stretching aid.
●The stretching aid can be a different body part, exercise band or gravity.
●Held for up for to 30 seconds

Question 20

isometric stretching

Answer 20

•A passive stretch is performed
●The stretched muscle undergoes an isometric contraction for 10 seconds
●Resistance is needed to ensure no movement takes place eg: from floor, partner or holding the part of the body
●The muscle is then relaxed for at least 20 seconds

Question 21

PNF stretching

Answer 21

• is assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion
●a) Passive stretch (agonist stretched just beyond its point of resistance),
●b) Agonist isometrically contracts against a resistance for 10 seconds
●c) Relax and repeat the passive stretch. The second stretch will be further than the first.

Question 22

Training used to develop dynamic flexibility.

Answer 22

• dynamic stretching
• ballistic stretching

Question 23

dynamic stretching

Answer 23

•technique which involves moving a joint through its full range with control during the entry and exit of the stretch
●eg: walking lunges, controlled leg and arm swings.

Question 24

positive of dynamic stretching

Answer 24

Dynamic stretching also increases speed of contraction, which makes it useful in a warm up for explosive performance eg: sprinting.

Question 25

ballistic stretching

Answer 25

•a flexibility training method which incorporates swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme range of motion.
●eg: bouncing to touch your toes.

Question 26

negative of ballistic training

Answer 26

Ballistic stretching can lead to injury if the performer is not already flexible, as it repeatedly initiates the stretch reflex. The muscle contracts but at the same time is being stretched further. This can lead to muscle tears.

Question 27

Physiological adaptations of flexibility training

Answer 27

•Increased resting length of the muscle and soft tissue.
•Increased elasticity of the muscle and soft tissue.

Question 28

Increased resting length of the muscle and soft tissue.

Answer 28

Increased range of motion at the joint:
•The muscle spindles (sensory receptors within the muscle that detect changes in its length) adapt to a new resting length. This delays the stretch reflex: the muscle can stretch further before it contracts.
•The effectiveness or aesthetics of sports and/or sporting techniques is increased.

Question 29

Increased elasticity of the muscle and soft tissue

Answer 29

Static and dynamic flexibility are improved:
•Increased stretch of the antagonist before the stretch reflex occurs allows a more forceful contraction of the agonist (see strength training adaptations: reciprocal inhibition slide 5.8).
•Risk of injury decreased.
•Increased effectiveness or aesthetics of performance